Vastberaden programming week 42
MONDAY
Performance:
20:00 amrap
20 double dumbbell box step overs 22.5’s/15’s
40/32 cal row
60 dumbbell hang snatch 22,5’s/15’s
80 double unders
Fitness:
20:00 amrap
40 single dumbbell box step overs 22.5/15
20/16 cal row
40 dumbbell hang snatch 22,5’/15’s
20/16 cal row
TUESDAY
6 rounds for time
1 legless rope climb
20 goblet lunges 32/24
WEDNESDAY
Push press
10-8-6-4-2
THURSDAY
For time (teams of 2)
120 deficit push ups 20’s/10’s (plate) (share)
120 toes to bar (share)
1200m run (together)
(cap 15)
FRIDAY
3 rounds
21/18 cal bike
15 bar facing burpees
9 power snatches 50/35
SATURDAY
Back squat
2 RM
SUNDAY
SUNDAY CATCH-UP DAY
Pick any of this weeks workouts or the BODY ARMOUR
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